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Swap out fat-laden clam chowders for these diet-friendly seafood soups and stews. Cilantro, lime, and jalapeño pepper add a surprising spiciness to the delicately sweet flavor of the halibut. Low-calorie fish and shrimp give these dishes plenty of protein, and halibut is a rich source of omega-3 fatty acids.

Southwest Cilantro Fish Stew

1 tablespoon olive oil

2 cups chopped onion

1 cup (1/4-inch-thick) slices carrot

1 cup (1/4-inch-thick) slices celery

3 garlic cloves, minced

1 jalapeÃ±o pepper, sliced

4 cups fat-free, less-sodium chicken broth

2 cups cubed peeled Yukon gold or red potato

1 cup dry white wine

1/2 cup chopped fresh cilantro

1 (15-ounce) can crushed tomatoes, undrained

1 pound halibut, cut into bite-size pieces

1/2 pound peeled and deveined large shrimp

Lime wedges

Cilantro sprigs (optional)

Heat oil in a large Dutch oven over medium-high heat. Add onion, carrot, celery, garlic, and jalapeno to pan; sauté 5 minutes or until tender. Stir in broth, potato, wine, cilantro, and tomatoes; bring to a boil. Reduce heat, and simmer 15 minutes or until potato is tender. Add fish and shrimp; cook an additional 5 minutes or until fish and shrimp are done. Ladle 2 1/2 cups stew into each of 4 bowls; serve with lime wedges. Garnish with cilantro sprigs, if desired.

Spicy Fish Soup

1/2 onion, chopped

1 clove garlic, minced

1 tablespoon chili powder

1 1/2 cups chicken broth

1 (4 ounce) can canned green chile peppers, chopped

1 teaspoon ground cumin

1 1/2 cups canned peeled and diced tomatoes

1/2 cup chopped green bell pepper

1/2 cup shrimp

1/2 pound cod fillets

3/4 cup plain nonfat yogurt

Spray a large saucepan with the vegetable cooking spray over medium high heat. Add the onions and saute, stirring often, for about 5 minutes. Add the garlic and chili powder and saute for 2 more minutes.

Then add the chicken broth, chile peppers and cumin, stirring well. Bring to a boil, reduce heat to low, cover and simmer for 20 minutes. Next, add the tomatoes, green bell pepper, shrimp and cod. Return to a boil, then reduce heat to low, cover and simmer for another 5 minutes. Gradually stir in the yogurt until heated through.